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Components

Snatch Push Press + O ...

Squat Snatch

Metcon

Settings

Workout

9-4-18

A: Snatch Push Press + Overhead Squat + Drop Snatch + Tall Snatch (5 sets *empty barbell)

B: Squat Snatch (*pause at knee 2x3 60% 1x2 65% 3x1 70% )

Squat Snatch

Metcon (AMRAP - Reps)

With a running clock:

0:00 – 5:00
1 RM Snatch

5:00 – 14:00
AMRAP 9:
3 Power Snatches(75/55), 3 Box Jumps (24/20)
6 Power Snatches(75/55), 6 Box Jumps (24/20)
9 Power Snatches(75/55), 9 Box Jumps (24/20)
*Continue to add 3 repetitions per round for 9:00 (14:00 mark)

14:00 – 19:00
1RM Snatch

**You can set up 2 barbells for this workout
*put weights in comments

Metcon (Calories)

7 x
45 seconds ski erg for calories
45 seconds rest

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